At times we worry and obsess over thoughts that loop over and over again within our minds.
It may become difficult to sleep,
To feel calm and centered.
A way to work with this is mindful breathing.
When we practice mindful breathing,
Our minds can pause and take a mini vacation.
Whenever we slow down our thoughts,
We increase the quality of our being.
It's not about stopping thoughts,
But bringing awareness to thoughts and choosing to either obsess or be in the present moment.
So let's begin.
Find a comfortable place to sit or lay down,
Closing your eyes or gazing softly.
And as I ring the bells,
Invite the soothing sound within as you take a few nice deep breaths.
Deep breath in,
Slow breath out.
Full deep breath in,
Sighing and letting go on the exhalation.
Bringing a few deep full belly breaths in,
Deeply and slowly.
Now returning to normal breathing and just notice in and out,
In and out.
When I breathe in,
I know I am breathing in.
When breathing out,
I know I am breathing out.
Allowing your attention to stay with sensation of the body breathing.
The breath acts as a focus to the present moment,
An anchor to being here now,
Nowhere else to go,
But here as the breath flows in and as the breath flows out.
When thoughts arise as they will,
Notice them and perhaps imagine that they are like clouds in a windy sky.
Passing right on by your field of awareness.
Some might be light and fluffy,
Others dark and stormy.
Some just wispy,
Much like our thoughts.
Whenever thoughts come,
Notice and gently and kindly return to the sensation of your body breathing.
Perhaps saying to yourself,
I breathe in calm and ease.
I smile gently,
Exhaling and releasing the worries.
Looking to the breath as an anchor whenever you wander to the past or the future.
Reminding yourself to come home to your breath.
Anxiety arises when we are in the future.
If you sense anxiety,
Reminding yourself to return to your breath.
Breath flowing in,
Breath flowing out.
Breath flowing in and out.
Perhaps noticing where the breath is most vivid for you.
Do you sense the air coming and going through the nose?
Do you sense the gentle rise of the belly as you inhale?
The belly receding as you exhale?
If the breath is in the upper chest,
Invite yourself to take a few deep,
Full breaths.
And then return to normal breathing.
Just placing your hand on your belly and sensing the breath quietly here.
The breath is your anchor to the present moment and has great power.
Know that you can come home to yourself by noticing your breath in the body.
Breath flowing in.
Breath flowing out.
In this moment,
I am safe.
Breathing in.
In this moment,
I am at ease.
Breathing out,
I let go of anxious feelings and allow myself to be here now in this moment with this breath.
The only moment we have to live our lives is right here,
Right now,
Nowhere else to go.
Breath flowing in.
Breath flowing out.
Settling into your body,
Allowing the body to breathe itself.
Feeling where the body makes contact with the chair or the floor.
As you breathe,
Welcoming yourself back to your true nature.
Breath flowing in.
Breath flowing out.
With this breath,
I am aware of this moment.
As I ring the bells,
Slowly returning to life with a sense of ease.
Breathing in peace.
Taking your time.
Coming back slowly.
Thank you for sharing these moments of mindfulness with me.
And may you be blessed with ease.
